Post by Tim Wescott on May 8, 2004 9:51:27 GMT -5
Obstacles to Strength, Endurance, and Weight Loss !
After your initial weight loss, your progress will slow down and eventually
stop even though your exercise and food intake is consistent. The bottom
line is that the very efforts you make to burn more calories may eventually
slow it down.
Problem 1. Lowering your calories too much
Fact: It takes calories to burn calories. When you decrease your food
intake, your body simply lowers its metabolic rate in response. This still
allows the body to function properly, but ultimately your body requires
fewer calories which creates hunger and prevents you from losing fat.
Solution:
Keep your calories slightly below your maintenance calories so that your
energy and metabolism remain high. A deficit greater than 500-700 calories
makes it much more difficult to maintain your lean body mass. To determine
your approximate daily caloric needs, use this formula:
Men
kg (body weight) x 24 = kcal/day
Women
kg (body weight) x 23 = kcal/day
Note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)
You can also calculate your Basal Metabolic Rate to determine how many
calories you need to function, and then use a calorie calculator to add in
calories you burn through out the day and with exercise.
Problem 2. Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories.
Lean body mass uses five times the calories as fat mass so, if you lose it,
your metabolism drops and your weight loss stops.
Solution:
Make sure your exercise program is combined with a fully nourished body.
You can accomplish this with a diet that creates a safe calorie deficit along
with some type of multivitamin to help with any nutrient deficiencies.
Problem 3. Weight loss
What? But you thought that's what you wanted! However, what you may
have forgotten is that when you weigh less, it takes less calories to move
your body. A loss of any amount of weight will lead to a reduced energy
requirement.
Solution:
Make sure you start (or continue) a weight training program to help
increase lean body mass, which can help compensate for the loss of
calories.
Problem 4. The 'Adaptation' Phase Ends
When you start a new exercise program, your body responds because it
is required to make numerous changes to adjust to different workloads.
So, your muscles are rebuilding themselves and this consumes all kinds
of calories. But, at some point your body will stop adapting to the new
workload and, as a result, you burn less calories for the same activities.
Solution:
Don't let your body get used to the exercise. Maintain your body's
adaptation period by changing the intensity, duration, frequency and/or
the mode of exercise and include interval training if necessary.
Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes
better at performing your exercises, it can actually use fewer calories during
the exercise. Think of it this way: trained athletes often use fewer calories than
untrained athletes with similar body types and workouts. So, if this describes
where you are, consider yourself a trained athlete and read on!
Solution:
The solution to this is the same as for Problem 4; don't get used to the exercise.
Concentrate on more dramatic changes such as trying brand new activities.
For example, if you use the treadmill for two weeks, switch to something
different like the rowing machine or the bike. Don't forget to make changes
in your weight training routine as well!
Problem 6: Over-training
Just like not eating enough can lower the amount calories you burn, so can
over-training. When you exercise too much, there is a point of diminishing
returns when an increase in exercise energy expenditure is negated by an
equal decrease in non-exercise energy expenditure. In other words, when
you increase your exercise intensity, your body responds by decreasing the
amount of calories you burn during the rest of your day.
Solution:
Take time to recover. If you reach exercise burnout, this is a great time to
take a break for a few days, or try something gentle like yoga or a stretching
routine. After you've rested, get back to exercise but lighten up your original
routine and increase your intensity only as necessary.
After your initial weight loss, your progress will slow down and eventually
stop even though your exercise and food intake is consistent. The bottom
line is that the very efforts you make to burn more calories may eventually
slow it down.
Problem 1. Lowering your calories too much
Fact: It takes calories to burn calories. When you decrease your food
intake, your body simply lowers its metabolic rate in response. This still
allows the body to function properly, but ultimately your body requires
fewer calories which creates hunger and prevents you from losing fat.
Solution:
Keep your calories slightly below your maintenance calories so that your
energy and metabolism remain high. A deficit greater than 500-700 calories
makes it much more difficult to maintain your lean body mass. To determine
your approximate daily caloric needs, use this formula:
Men
kg (body weight) x 24 = kcal/day
Women
kg (body weight) x 23 = kcal/day
Note: kg = pounds divided by 2.2 (i.e.: 180 lbs / 2.2 = 81.8 kg)
You can also calculate your Basal Metabolic Rate to determine how many
calories you need to function, and then use a calorie calculator to add in
calories you burn through out the day and with exercise.
Problem 2. Loss of lean body mass
Fact: Muscle burns fat and losing muscle means burning fewer calories.
Lean body mass uses five times the calories as fat mass so, if you lose it,
your metabolism drops and your weight loss stops.
Solution:
Make sure your exercise program is combined with a fully nourished body.
You can accomplish this with a diet that creates a safe calorie deficit along
with some type of multivitamin to help with any nutrient deficiencies.
Problem 3. Weight loss
What? But you thought that's what you wanted! However, what you may
have forgotten is that when you weigh less, it takes less calories to move
your body. A loss of any amount of weight will lead to a reduced energy
requirement.
Solution:
Make sure you start (or continue) a weight training program to help
increase lean body mass, which can help compensate for the loss of
calories.
Problem 4. The 'Adaptation' Phase Ends
When you start a new exercise program, your body responds because it
is required to make numerous changes to adjust to different workloads.
So, your muscles are rebuilding themselves and this consumes all kinds
of calories. But, at some point your body will stop adapting to the new
workload and, as a result, you burn less calories for the same activities.
Solution:
Don't let your body get used to the exercise. Maintain your body's
adaptation period by changing the intensity, duration, frequency and/or
the mode of exercise and include interval training if necessary.
Problem 5: Exercise Efficiency
The more you do something, the better you get at it. As your body becomes
better at performing your exercises, it can actually use fewer calories during
the exercise. Think of it this way: trained athletes often use fewer calories than
untrained athletes with similar body types and workouts. So, if this describes
where you are, consider yourself a trained athlete and read on!
Solution:
The solution to this is the same as for Problem 4; don't get used to the exercise.
Concentrate on more dramatic changes such as trying brand new activities.
For example, if you use the treadmill for two weeks, switch to something
different like the rowing machine or the bike. Don't forget to make changes
in your weight training routine as well!
Problem 6: Over-training
Just like not eating enough can lower the amount calories you burn, so can
over-training. When you exercise too much, there is a point of diminishing
returns when an increase in exercise energy expenditure is negated by an
equal decrease in non-exercise energy expenditure. In other words, when
you increase your exercise intensity, your body responds by decreasing the
amount of calories you burn during the rest of your day.
Solution:
Take time to recover. If you reach exercise burnout, this is a great time to
take a break for a few days, or try something gentle like yoga or a stretching
routine. After you've rested, get back to exercise but lighten up your original
routine and increase your intensity only as necessary.